Advertise on Bikeforums.net



User Tag List

Page 1 of 2 12 LastLast
Results 1 to 25 of 26
  1. #1
    W.W.DZ.D? cedricbosch's Avatar
    Join Date
    Sep 2006
    Location
    Arizona
    Posts
    1,978
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)

    At-home core strengthening without weights?

    I'd like to get my upper body into slightly better shape- especially because I can really feel my back begining to hurt after an hour on the saddle.

    What kind of exercises would you recommend for at-home core strengthening? I'd like to avoid weight lifting because I'm 16, and also because I'd rather not purchase additional fitness equipment.

    Yoga? Pilates? I'm open to all suggestions.

  2. #2
    Senior Member
    Join Date
    Jul 2006
    Posts
    1,085
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    you have a trainer? Sit on the trainer and bend over without your hands on your handlebars, kind of like riding the bike situps. Just lean over and focus on holding your upper body off the bike, but getting as far down to the stem as you can.

  3. #3
    mateo for short mateo44's Avatar
    Join Date
    Jul 2006
    Location
    Irvine, CA
    Posts
    1,973
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    you have a floor? How about some crunches?

    Seriously, a recent issue of BICYCLING magazine had an article on core strength training, and showed lots of exercises you could do at home. I think it's this one:

    http://www.bicycling.com

    then click on "training."
    << no sig at this time >>

  4. #4
    W.W.DZ.D? cedricbosch's Avatar
    Join Date
    Sep 2006
    Location
    Arizona
    Posts
    1,978
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Yep, I am currently doing those Bicycling magazine exercises every night. Is that enough?

  5. #5
    Senior Member
    Join Date
    Jan 2007
    Location
    Weston, FL
    Posts
    738
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    pushups
    situps/crunches
    good mornings (where you bend over at the waist. normally done with weights but you can do it without also)
    in place lunges or steps for legs.

  6. #6
    Senior Member
    Join Date
    Oct 2003
    Posts
    1,941
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by cedricbosch
    I'd like to get my upper body into slightly better shape- especially because I can really feel my back begining to hurt after an hour on the saddle.

    What kind of exercises would you recommend for at-home core strengthening? I'd like to avoid weight lifting because I'm 16, and also because I'd rather not purchase additional fitness equipment.

    Yoga? Pilates? I'm open to all suggestions.
    It's not upper body strength that you need, it's core strength that you need.

    The exercises from bicycling are a good start. I'd also recommend cyclo-core by Graeme street, who has a whole series of strength and flexibility exercises to help with back pain.
    Eric

    2005 Trek 5.2 Madone, Red with Yellow Flames (Beauty)
    199x Lemond Tourmalet, Yellow with fenders (Beast)

    Read my cycling blog at http://riderx.info/blogs/riderx
    Like climbing? Goto http://www.bicycleclimbs.com

  7. #7
    Recumbent Ninja
    Join Date
    Jan 2005
    Posts
    2,136
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    bird dogs and supetmen will help. Any yoga and pilates movements as well.

  8. #8
    Elite Rider Hermes's Avatar
    Join Date
    Oct 2006
    Location
    San Francisco Bay Area
    My Bikes
    Too Many
    Posts
    8,156
    Mentioned
    12 Post(s)
    Tagged
    0 Thread(s)
    Pilates mat in a class setting. After a few classes, you can do it on your own.
    "Insanity: doing the same thing over and over again and expecting different results." Einstein

  9. #9
    Sophomoric Member Roody's Avatar
    Join Date
    Jan 2005
    Location
    Dancing in Lansing
    Posts
    20,371
    Mentioned
    5 Post(s)
    Tagged
    0 Thread(s)
    Take a look at Framework by Dr. Nicholas DiNubile. He has a routine of core exercises (strength and flexibility) that can be done before your other workouts.

    Even more intensive, and a better web site, is Core Performance by Mark Verstegen.
    Last edited by Roody; 03-19-07 at 12:30 PM.


    "Think Outside the Cage"

  10. #10
    Recumbent Ninja
    Join Date
    Jan 2005
    Posts
    2,136
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by Hermes
    Pilates mat in a class setting. After a few classes, you can do it on your own.

    But the scenery is MUCH less fun.

  11. #11
    Semper Fidelis
    Join Date
    Apr 2006
    My Bikes
    Tiemeyer Road Bike & Ridley Domicles
    Posts
    2,911
    Mentioned
    1 Post(s)
    Tagged
    0 Thread(s)
    www.crossfit.com

    lot of different core exercises that do not incluse alot of weight lifting, some igenuity could do someof these by fixing up an area in your garage

    best for core lower back are crunches, back extensions if not using weights
    "Advantages Must Be Pressed, Disadvantages Must Be Overcome"

  12. #12
    Senior Member donrhummy's Avatar
    Join Date
    Dec 2005
    Posts
    3,483
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Do planks. Do them on your forearms, not hands. Basically, there's two diff. ways you do it (do them every day):

    1. Get into a pushup, except on your forearms instead of your hands. Hold the position for 30 sec. Do 2-3 sets
    2. Same thing as #1 except it's on your side (your waist/legs will be up in the air), hold 30 sec, do 2-3 sets each side

    IMPORTANT POINTS
    * Only thing that should be touching the ground is your feet/ankles and your forearms.
    * Keep your stomach below/at your belly button sucked in towards your spine the entire time

    These are very easy ways (but effective) to strengthen your core.

  13. #13
    GATC
    Join Date
    Jul 2006
    Location
    south Puget Sound
    Posts
    6,585
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    A trip to a physical therapist, if your back is really hurting, will load you down w/ more tool-free core-strengthening exercises than you can find time to do in the day (my wife's current situation)

  14. #14
    Senior Member
    Join Date
    May 2006
    Posts
    76
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    I strength train year round for Euro rides. Core-strengthening exercises need to be added to a strength program; however, no more than other musculo-skeletal regions. This muscle system is important. The attention paid to the necessity of core focus has been over rated.
    I realize this philosophy flies in the face of millions of $ in infommercial ads, as well as the hundreds of new exercises that focus directly on "abs".
    Pick 3 that take no more than 5-7 min. to complete either pre/post ride. What you found in Bicycling Magazine is just fine. Change it up every 3 or 4 months, you'll make great progress. Get out and ride - the core will engage there as well.

    www.bicitreregioni.com

  15. #15
    Sophomoric Member Roody's Avatar
    Join Date
    Jan 2005
    Location
    Dancing in Lansing
    Posts
    20,371
    Mentioned
    5 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by donrhummy
    Do planks. Do them on your forearms, not hands. Basically, there's two diff. ways you do it (do them every day):

    1. Get into a pushup, except on your forearms instead of your hands. Hold the position for 30 sec. Do 2-3 sets
    2. Same thing as #1 except it's on your side (your waist/legs will be up in the air), hold 30 sec, do 2-3 sets each side

    IMPORTANT POINTS
    * Only thing that should be touching the ground is your feet/ankles and your forearms.
    * Keep your stomach below/at your belly button sucked in towards your spine the entire time

    These are very easy ways (but effective) to strengthen your core
    .
    You say planks are an "easy way" to strengthen core. Well, they're easy to learn but hard to do! And I mean that in a good way. They are killers but they really build strength fast. I like them better than any other core exercise I've tried.

    But I go for more than 30 seconds. One test of fitness is being able to hold them for 120 secs. I'm up to 80 now.


    "Think Outside the Cage"

  16. #16
    staring at the mountains superdex's Avatar
    Join Date
    Mar 2005
    Location
    Denver, CO
    My Bikes
    1x9 mtb commuter, Blue Racing Ac4AL w/Record
    Posts
    3,407
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by Hermes
    Pilates mat in a class setting. After a few classes, you can do it on your own.

    But why would you want to with all the nice scenery??

  17. #17
    Recumbent Ninja
    Join Date
    Jan 2005
    Posts
    2,136
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by HAMMER MAN
    www.crossfit.com

    lot of different core exercises that do not incluse alot of weight lifting, some igenuity could do someof these by fixing up an area in your garage

    best for core lower back are crunches, back extensions if not using weights
    A lot of my bodybuilding colleagues shun iit like the plague, but crossfit is an incredible way to get and stay in shape IMO.

  18. #18
    Just ride. roadbuzz's Avatar
    Join Date
    Oct 2000
    Location
    C-ville, Va
    Posts
    3,237
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)

  19. #19
    Senior Member DanteB's Avatar
    Join Date
    Sep 2006
    Location
    Bakersfield, Host of the 2012 ToC ITT
    My Bikes
    Waterford 2200
    Posts
    1,747
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    I like to use an exercise ball. There are a lot of exercises you can do on them to strenthen your core.
    Make mine a double!

  20. #20
    Seek the Joy
    Join Date
    Dec 2005
    Posts
    502
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    i never got the point of the ball

  21. #21
    Riding is my addiction jwill911's Avatar
    Join Date
    Sep 2006
    Location
    Alameda, CA
    My Bikes
    '99 Trek 2200 & '06 Orbea Opal
    Posts
    136
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    +1 for Graeme Street's Cyclo-Core and Cyclo-Zen programs. I bought both on a special and use them all the time. The mix of Body Weight conditioning, Stability Ball workouts and Yoga all cycle specific have greatly improved my conditioning and performance on and off my bike.
    "It doesn't get easier you just get faster" - Greg Lemond

    Silver/Grey 06 Orbea Opal (34/50 double)
    Black 1999 Trek 2200 (triple)

  22. #22
    so whatcha' want? bigskymacadam's Avatar
    Join Date
    Mar 2005
    Location
    Charlotte, NC
    Posts
    1,709
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Cyclo-Core looks really good. I might have to try that.

    Else, I do crunches and some yoga poses and recently got a roman chair for the back.

  23. #23
    Senior Member rule's Avatar
    Join Date
    Aug 2004
    Location
    Wylie, Texas
    Posts
    1,922
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Yoga.

  24. #24
    Senior Member
    Join Date
    Nov 2005
    Location
    Lincoln, Nebraska
    Posts
    135
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by superdex
    But why would you want to with all the nice scenery??
    How true, how true. I took a class last year with about 35 coeds, and me. Ahh.... The memories.

  25. #25
    Out the door roadie gal's Avatar
    Join Date
    Aug 2001
    Location
    northern California
    Posts
    364
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Here are 2 articles from Beginner Triathlete that have a number of good core exercises that you can do at home:

    http://www.beginnertriathlete.com/cm...?articleid=425
    http://www.beginnertriathlete.com/cm...?articleid=486

Page 1 of 2 12 LastLast

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •